WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength DEADLIFT Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB Sumo Romanian Deadlift (3×12/MW) (6m) *WT: Athlete choice *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 8 SA DB Hang Clean 55/35 | L/R=2 4 SA DB Devils Press 55/35 | L/R=2 8 Pullup

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 32min AMRAP. 45lbs Sandbag2 Thrusters 5 Press UPS 8 Ground to Shoulder

Blue Ridge CrossFit – CrossFit Strength Back Squat Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Front Rack Split Squat (3×12/MW) (8m) *Transition: (3m) Metcon Metcon (6 Rounds for time) Erg Sprintwork: 125m (6x) *90s Rest each set*Classes larger then 10 athlete stagger heats

Blue Ridge CrossFit – CrossFit Benchmark WOD Gold Standard (Time) 111 Air Squat (Buy In) Then: 6 rounds 100 m Run 7 Push Ups 16 Situps Then 53 Burpee (Cash Out)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 45lbs Sandbag. 25lbs weighted vest.Thrusters Burpees over Bag Ground to Overhead

Blue Ridge CrossFit – CrossFit Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 59 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494). Warm-up Strength MILITARY PRESS Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Dumbell-Upright Row (3×12/MW) Metcon Metcon (Time) 100 Burpee OR 150 WallBall Shot 20/14#*Athlete Choice *CAP: 10m

Blue Ridge CrossFit – CrossFit POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) . Warm-up Strength DEADLIFT Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB Split Squat (3×12/MW) (6m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 SA KB Hang Snatch 24/16kg 10 SA KB Push Press 24/16kg 8 SA KB Front Rack Step up 24/16kg*Rx+: 32/20kg *L/R=2 on all Movements.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weight Vest. 45lbs Sandbag50 Walking Lunges 20 Thrusters 20 Walk Out Press Ups 20 Bear Hug Squats Metcon (Time) 8 * 200m Sprints1:1 work : rest ratio